30
Jun
WOD Tuesday 6/30/2015
Announcements
CrossFit Lake Mary Summer Classic registration is LIVE! http://boxtribetracker.com/1251/reg/
WOD Saturday, July 4th is at 8:00am!
CrossFit Lake Mary – WOD
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
21 Day Shredfest
Metcon (4 Rounds for reps)
Row/Accessory Work
EMOMx20:
4 rounds of:
Min 1: 20/17 Cal Row
Min 2: 20 GHDSU or 30 BF Sit-ups
Min 3: 20 Close Grip Push-ups
Min 4: 20 Cal Assault Bike
Min 5: :20 L-sit
Comp Training
Metcon (AMRAP – Reps)
Snatch
ARAMP 1 of Max Snatches at 115/80
Rest 1 minute
ARAMP 1 of Max Snatches at 155/105
Rest 1 minute
ARAMP 1 of Max Snatches at 185/135